Easy One-Two Recipes for Spring… One Shopping Trip, Multiple Meals

March 29 00:00 2012 Print This Article
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If you're ready to celebrate spring in the kitchen, pair chicken with favorite seasonal ingredients like watercress, artichokes and new potatoes for a fresh-tasting dish. Here are four new recipes that will save both time and money. With a little creative planning, one one-stop shopping can yield two or more meals.

Put chicken tenders, watercress or arugula, and green onions on your grocery list, and you have a start for Chopped Watercress Chicken Salad with Asian Orange Dressing and Vietnamese Chicken Pho. These two light, seasonal recipes are easy to prepare and full of flavor.

In the salad recipe, the chicken tenders are cooked on the stove in a marinade mixture of soy sauce, sesame oil, ginger, rice wine vinegar, orange juice, honey and other Asian favorites. A second portion of the same mixture serves as the salad dressing. Combine with the watercress and green onions, and chopped romaine lettuce to complete a colorful tossed salad.

To prepare the pho, or Vietnamese soup, boil together low-sodium chicken broth and the green onions, along with garlic, ginger, Chinese five spice powder, soy sauce, fish sauce and sesame oil. Chop the chicken tenders and cook in the soup mixture. Add noodles and top with watercress and bean sprouts for an authentic Asian flavor.

Vietnamese Chicken Pho

Photo appears above.

Serves 4

Ingredients

  • 1-1/4 pound chicken tenders, cut in half crosswise
  • 6 cups low-sodium chicken broth
  • 4 scallions, chopped rough
  • 1 garlic clove, crushed
  • 1 teaspoon minced fresh ginger
  • 1 1/2 teaspoon Chinese five spice powder
  • 1 tablespoon sugar
  • 2 tablespoon soy sauce
  • 3 tablespoon fish sauce
  • 1/8 teaspoon Tabasco
  • 1/2 teaspoon sesame oil
  • 8 ounces thin rice noodles (or substitute thin egg noodles, cooked to package directions)
  • 1 package (8 oz) shiitake mushrooms, chopped
  • Juice of 1 lime
  • 1 bunch watercress or arugula
  • 1 cup fresh bean sprouts
  • 1 small bunch mint, leaves removed from stalks
  • 1 small bunch cilantro, leaves removed from stalks

Directions

  1. In large stockpot over high heat, warm chicken broth. Add scallions, garlic, ginger, five spice powder, sugar, soy sauce, fish sauce, Tabasco and sesame oil; bring to a boil. Lower heat to medium-low and simmer 15 minutes.
  2. While broth simmers, place rice noodles in a large bowl and cover with hot water. Soak for 5 minutes, then drain and set aside.
  3. Place a fine-meshed sieve over a large bowl. Strain broth; discard solids that collect. Return strained broth to saucepan and bring to a mild simmer over medium-high heat. Add chicken pieces and cook 3-4 minutes. Add mushrooms; cook another 2 minutes. Add lime juice.
  4. Divide noodles evenly between 4 large soup bowls. Ladle over broth with chicken and mushrooms. Top each bowl of soup with handful of watercress or arugula. Serve with bean sprouts, mint leaves and cilantro leaves.

Nutrition Information, Per Serving:
490 calories; 7 g fat; 1.5 g saturated fat;
65 g carbohydrate; 2 g fiber; 6 g sugars; 41 g protein

Artichokes and new potatoes also signal spring; team them with thin chicken cutlets to make Lemon Chicken Paillards with Crispy New Potatoes and Artichoke Hearts or Chicken Paillards with New Potato-Artichoke Mash and a Lemon-Herb Reduction. These recipes are easy to prepare as weeknight meals, yet tasty and different enough to serve to guests.


Chicken Paillards with New Potato-Artichoke Mash and a Lemon-Herb Reduction

Chicken Paillards with New Potato-Artichoke Mash and a Lemon-Herb Reduction

Serves 4

Ingredients

  • 1-1/2 to 2 pounds thin-sliced chicken cutlets
  • 1 pound new potatoes, unpeeled and scrubbed
  • 1/2 cup skim milk
  • 2 tablespoons butter, divided
  • 1 clove garlic, minced
  • 1/4 cup flour
  • 2 teaspoons salt, divided
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon paprika
  • 2 tablespoons olive oil
  • 1 cup low sodium chicken broth
  • zest of 1 lemon
  • 2 tablespoons lemon juice
  • 3 tablespoons fresh tarragon, minced and divided
  • 1 can (15 ounces) artichoke hearts, drained

Directions

  1. Preheat oven to 200F.
  2. In medium size sauce pan over medium-high heat, gently boil potatoes until just cooked through, about 10 to 15 minutes. Remove from heat, cover and set aside.
  3. In small saucepan over low heat, warm milk, one tablespoon butter and garlic pieces until butter is melted. Remove from heat and keep warm.
  4. Heat olive oil in large skillet over medium-high heat. Combine flour, 1 teaspoon salt, pepper and paprika in shallow bowl. Coat each chicken cutlet in flour mixture; add to pan. Saut chicken in batches until each is golden brown and cooked through, about 3 to 4 minutes per side. Remove chicken to oven to keep warm.
  5. Drain any fat left in pan and warm to high heat. Add broth, stirring to scrape up any browned bits. Reduce heat to medium-high, add lemon zest, lemon juice and 2 tablespoons minced tarragon. Simmer 5 7 minutes, until liquid has reduced.
  6. Drain potatoes. Add artichoke hearts to pot. Mash roughly and add hot milk mixture. Add remaining salt and continue to mash potato mixture until well combined.
  7. Remove skillet from heat. Whisk remaining butter into lemon-herb broth and stir to incorporate. Place a dollop of potato-artichoke mash on each plate. Place one chicken paillard next to the mash on each plate, drizzle over a spoonful of lemon-herb reduction and garnish with some of the remaining tarragon. Serve immediately, passing remaining sauce in a small pitcher.

Nutrition Information, Per Serving:
510 calories; 18 g fat; 6 g saturated fat; 35 g carbohydrate; 3 g fiber; 3 g sugars; 50 g protein


Lemon Chicken Paillards with Crispy New Potatoes and Artichoke Hearts

Lemon Chicken Paillards with Crispy New Potatoes and Artichoke Hearts

Serves 4

Ingredients

  • 1-1/2 to 2 pounds thin-sliced chicken cutlets
  • 1 pound baby new potatoes
  • 3 tablespoons olive oil (divided)
  • 1 teaspoon salt, divided
  • 1 teaspoon freshly ground black pepper, divided
  • 1 teaspoon fresh rosemary, chopped
  • 1 (15-ounce) can artichoke hearts, well drained and halved
  • 1 clove garlic, minced
  • 1/2 cup white wine
  • 1/2 cup low-sodium chicken broth
  • 1 can (15 ounces) cannelloni beans, drained
  • 1 tablespoon capers, drained
  • Juice and zest from 1 lemon
  • 1 teaspoon softened unsalted butter mixed with 1 teaspoon all-purpose flour

Directions

  1. Preheat oven to 250F. In medium size saucepan over medium high heat, bring potatoes to a boil. Reduce heat and simmer until potatoes are just tender, about 12 minutes. Drain and cool. Slice potatoes into 1/4-inch slices. Place in a bowl and toss with one tablespoon olive oil, 1/4 each teaspoon salt and pepper, and rosemary.
  2. Season cutlets with remaining salt and pepper. Warm one tablespoon olive oil in medium saute pan over medium-high heat. Add chicken cutlets to pan and saut until lightly browned, about 3 minutes per side. Remove from pan; keep warm in oven.
  3. In same pan, add potato slices. Saute, turning, until well browned. Remove from pan to same bowl and reserve. Add remaining tablespoon oil to pan. Add drained artichoke hearts and saut, turning, until brown and crispy, about 5 minutes. Add garlic and continue sauting. Remove mixture and add to potatoes.
  4. Increase heat to high. Add wine and stir, scraping up brown bits. Boil wine until reduced by half. Add chicken broth and continue to boil until slightly reduced. Add beans and capers, reduce heat. Add butter/flour mixture to pan; stir until melted and sauce begins to thicken. Add lemon juice and zest, stir. Add chicken back to pan and heat through.
  5. To serve, place potatoes and artichoke hearts on a serving dish, top with chicken cutlets and drizzle with sauce.

Nutrition Information, Per Serving:
570 calories; 19 g fat; 4.5 g saturated fat;
41 g carbohydrate; 6 g fiber; 3 g sugars; 53 g protein

Prepare the paillards by sauteing flat chicken cutlets in olive oil. To make crispy new potatoes, boil potatoes, cool and slice and then toss with chopped rosemary, salt and pepper. Crisp slices in a saute pan with the artichoke hearts, and serve alongside the lemon-flavored chicken paillards. Make a similar dish with many of the same ingredients by mashing cooked potatoes in a butter, milk and garlic sauce, and combining with chopped artichokes.


Chopped Watercress Chicken Salad with Asian Orange Dressing

Chopped Watercress Chicken Salad with Asian Orange Dressing

Serves 4

Ingredients

  • 1-1/2 pounds chicken tenders
  • 1-1/2 cups orange juice
  • 2 teaspoons honey
  • 1 tablespoon sesame oil
  • 4 teaspoons soy sauce
  • 3 tablespoons rice wine vinegar
  • 2 tablespoons water
  • 1 teaspoon grated fresh ginger
  • 2 cloves garlic
  • 1/2 teaspoon red chili flakes
  • 4 cups watercress, washed and chopped (arugula may be substituted)
  • 2 cups romaine hearts, washed and chopped
  • 1 bunch green onions, sliced
  • 1/4 cup cilantro, chopped
  • 2 tablespoons peanuts, chopped

Directions

  1. In a small saucepan, bring orange juice to a boil over medium heat. Boil to reduce by half, about 5 minutes. In food processor or blender, combine juice, honey, sesame oil, soy sauce, vinegar, water, ginger and garlic. Process until smooth.
  2. Remove half of mixture and place in a large plastic, sealable bag. Add red chili flake and chicken tenders. Marinate for 30 minutes. Reserve remaining dressing. In a large serving bowl, combine watercress, romaine, onions, and cilantro.
  3. Warm large saute pan over medium high heat. Remove tenders from marinade and add to pan, along with marinade. Saute tenders until cooked through and caramelized brown, about 3-4 minutes per side, turning.
  4. Toss reserved dressing with greens. Top with grilled tenders. Add chopped peanuts before serving.

Nutrition Information, Per Serving:
340 calories; 10 g fat; 2 g saturated fat; 23 g carbohydrates;
2 g fiber; 16 g sugars; 40 g protein


Source: NCC

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